{"id":873,"date":"2022-02-24T07:55:00","date_gmt":"2022-02-24T15:55:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=873"},"modified":"2022-02-11T07:00:04","modified_gmt":"2022-02-11T15:00:04","slug":"up-down","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/up-down\/","title":{"rendered":"Day 17 &#8211; Up &#038; Down"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-874\" src=\"\/\/images.befinallyfit.com\/wp-content\/uploads\/2017\/10\/up_and_down.jpg\" alt=\"Up &amp; Down\" width=\"1024\" height=\"675\" \/><\/p>\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Position yourself into <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/\">High Plank<\/a>. Hold 5 secs.<\/li>\n<li>Lower yourself\u00a0 to <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/forearm-plank\/\">Forearm Plank<\/a>. Hold 5 secs.<\/li>\n<li>Go back to High Plank, 5 secs.<\/li>\n<li>Go back to Forearm Plank, 5 secs.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Progression:<\/strong><\/span> Speed is NOT the point here. Proper form is the key. As you go up and down, ensure that your head is NOT sinking into your shoulders (like a turtle). Aim to go up and down 10X.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Challenge:<\/strong><\/span><br \/>\nGet into High Plank, then do a <a href=\"https:\/\/members.befinallyfit.com\/leg-jacks\/\">Plank Jack<\/a>.<br \/>\nLower yourself so Forearm Plank, and then do a Plank Jack again.<br \/>\nThis is one set. Repeat 12x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Up &#038; Down<\/p>\n","protected":false},"author":2,"featured_media":2825,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-873","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/873","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=873"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/873\/revisions"}],"predecessor-version":[{"id":3176,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/873\/revisions\/3176"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2825"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}